Sport and menstrual cycle

Sport and menstrual cycle

Sport and menstrual cycle
Sport and menstrual cycle
Some sports coaches recommend that women adapt their training to their menstrual cycle, in order to take advantage of their hormonal fluctuations rather than work against them. But is it really advisable?

Every woman has a very personal story with her hormones: some hardly feel their fluctuations and live without a roller coaster; others would be ready to conquer Everest around the ovulatory period, and then want to spend the days before their menstruation in a little ball in their bed. But should we advise women to plan their sport according to their hormones?

Not really, according to Associate Professor at the Department of Kinesiology at the University of Montreal and Exercise Physiologist Jonathan Tremblay. He was interested in the effects of the menstrual cycle on energy metabolism and sports performance. "The most recent data indicate that hormones naturally present in the body and doses contained in anovulants currently on the market do not have an observable impact on performance," he says. There are only anecdotal reports of women who have seen a difference ... which was sometimes positive, sometimes negative. We can not make a general recommendation to women, telling them to adapt their training according to their menstrual cycle. "

Every woman is unique

Vicki Harber is a coaching expert for female athletes and a professor in the Faculty of Physical Education and Recreation at the University of Alberta. She acknowledges that some women are more aware of the impact of their hormonal fluctuations on their energy levels. "The phases of the menstrual cycle usually do not affect the different aspects of athletic performance, such as strength, aerobic, anaerobic or cognitive functions," she says. That said, there are big variations between every woman and a few sports women can notice changes in their performance over the course of their cycle. "
However, it is not only the hormones that affect our energy level: a period of stress or mourning, a bad night, a small virus, a disease are all factors that reduce our vitality. Since most of us are not high-performance athletes who must achieve performance goals, why not simply adapt our training to our current vigor? For example, joggers can shorten their route or walk on days of extreme fatigue. A Pilates class can surely replace our spinning class; and moderate indoor training can replace CrossFit when you feel less attack.

SPM and physical exercise

Headache, heart, stomach and back, nausea, cramps, fatigue ... The 40% of women who suffer from Premenstrual Syndrome (PMS) do not necessarily want to tie their sneakers the days before their menstruation . What to do in this case: to rest or push yourself to move in the hope of decreasing your PMS? "Studies show that physical activity has no impact on PMS-related pain and that pain does not usually affect performance. But, again, it's very variable. Some women see their symptoms aggravated by exercise; for others, it's the opposite, "says Jonathan Tremblay.

To determine which side we are in, Jonathan Tremblay advises to experiment a few times and adapt his training as needed, avoiding for example the exercises that can be painful (abdominals, hips, jumps), or simply the reporter. "The bottom line is that many women believe that they are limited during certain periods of their cycle, whereas this is rarely the case," concludes Vicki Harber.

Sport and menstrual cycle Sport and menstrual cycle Reviewed by Unknown on février 23, 2018 Rating: 5
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